Some tips for getting kids to sleep at night
Some of you asked us this! I did some research and here’s what I found. Personally for me OM Chanting and ghazals worked like magic! Every-time I put those on, Veer used to fall asleep almost instantly ❤️
1. CREATE AN IDEAL SLEEPING ENVIRONMENT
Your child’s room should help promote sleeping. It’s best to keep their room dark, quiet, and cool. Some children (especially the very young) want at least a little light in their room, so a nightlight or a dim light is perfectly acceptable.
2. MAKE BEDTIME A ROUTINE
Creating a bedtime routine for children can take the stress out of bedtime for both the parents and the child. Kids crave and thrive on structure, as it gives them a sense of safety and security. Getting your child into a nightly bedtime routine helps them develop sleep associations that helps prepare them for bedtime.
3. AVOID MEALS BEFORE BEDTIME
Snacks are perfectly acceptable before bedtime as long as they’re healthy and not very filling. If your child asks for a food or drink before bedtime give them a warm glass of milk, or a light healthy snack such as fruit or crackers.
4. MAKE SURE THEY GET REGULAR EXERCISE
It’s important that your children get plenty of exercise during the day which will help them wind down quicker at night. However, keep their last playtime at least 3 hours before bedtime or they may still be too stimulated for sleep.
5. TURN OFF ELECTRONICS
Remove televisions, computers, games, and other electronic devices from their rooms. These devices promote wakefulness through both stimulating content as well as the light emitting from them which mimics daylight and tricks the brain into thinking it needs to stay awake.
Here is a generalized guideline to how much sleep your child needs to be based on their age:
- 1 to 4 weeks old– Newborns sleeps approximately 16-17 hours a day with periods of wakefulness lasting 1-3 hours. However, most newborns have not developed a night/day sleep cycle, so their periods of sleep and wakefulness can vary to all hours of the day. Most parents will have to adjust their own sleep schedules to accommodate newborns.
- 1 to 4 months old– Babies of this age still tend to sleep about the same amount of hours, but their night/day sleep cycles begin to kick in, allowing them to sleep longer at night, although they still wake for feedings and changes.
- 4 months to 1 year- Babies of this age still require between 14-15 hours of sleep every day. However, many of them are able to sleep through most of the night and take up to 3 naps during the day and evening. During this period it is important to really begin to establish healthy sleep habits for your child.
- 1 to 3 years- Most toddlers need about 12-14 hours of sleep, but often get less due to the schedules of parents and older children in the house. They will more than likely lose their early morning nap and early evening nap and tend to only take one nap a day.
- 3 to 6 years- Approximately 11-12 hours of sleep. Younger children of this group may still require a short nap during the day, but their need to nap usually diminishes by the time they enter the first grade.
- 7 to 12 years- Children of these age groups tend to need about 10-12 hours of nightly sleep but often only get about 9-10 hours.
- 13 to 18 years- Teens of this age require about 8-10 hours of sleep, but rarely get the full amount they need. The demands of schoolwork, after-school programs, and activities often cut into their nightly sleep. Most teens report getting about 6-8 hours of sleep. Getting professional paper help can be a good solution.
Comment below if you have any tips and tricks that we could all use! 🦋
